Get To Know Your Super
Foods: The Pumpkin Puzzle
â&#x20AC;&#x201C; A Super Food Getting Its
Just Desserts

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The Pumpkin Puzzle â&#x20AC;&#x201C; A Super Food Getting Its Just Desserts
Thinking of pumpkin as a nutritious super food can be a bit puzzling. After all, isn't the image that comes to
mind sweet and smooth and covered in whipped cream? But, according to nutritionists, we should be thinking
of pumpkin more often than during the annual Charlie Brown cartoon or as a delicious way to top off a
scrumptious Thanksgiving dinner.
Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a
great number of health benefits. Let's take a look at why pumpkin should get its just desserts... beyond
desserts.
A Well-Rounded Vegetable
The list of nutrients in pumpkin is almost endless. Starting with the basic vitamins and minerals we all know,
pumpkin has a healthy amount of vitamins C and E, and is a rich source of potassium and magnesium. Pumpkin
is also right up there with other super foods in the dietary fiber category.
Pumpkin also contains two lesser-known elements called carotenoids, which are alpha-carotene and betacarotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a
number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.
Beta-carotene is an important antioxidant. Foods rich in beta-carotene, like pumpkin, sweet potatoes, and
carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant
rich foods, like pumpkin, are key to fighting the free radicals, which attack our healthy cells.
And, itâ&#x20AC;&#x2122;s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn
their super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high
concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential
Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see,
the pumpkin has a lot more to offer than you might think.
Thinking Outside the Pie Pan
Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or
cake. These are great and delicious, but trying to branch out into more pumpkin dishes takes a little more
imagination.
But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the
pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste
like whatever you want it to taste like.
Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes. You can
puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and
mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil

it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can
be roasted in a number of ways, then added to cereal, trail mix, or salads.
For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop
up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin
shells with the mixture and bake to make an entrée that your guests won’t soon forget.
Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious,
delicious, and oh so versatile – all the things a super food should be!

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